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Here is a summary of the guidelines for physical activity and exercise.
FREQUENCY/ DURATION
CATEGORY
INTENSITY
TYPE
Endurance Moderate intensity
5–7 days per week Accumulate 150 min per week. At least 30 minutes in bouts of at least 10 min each. 5–7 days per week Accumulate 75–150 min per week. At least 20 minutes of continuous activity.
On a scale of 0 to 10 for level of physical exertion, you want to be working at a 5 to 6
Any modality that does not impose excessive orthopedic stress, but walking is the most common type of activity. Aquatic exercise and stationary cycle exercise may be advantageous for those with limited tolerance for weight- bearing activity Progressive weight training program or weight-bearing calisthenics (8–10 exercises involving the major muscle groups of 8–12 repetitions each), stair climbing, and other strengthening activities that use the major muscle groups Any activities that maintain or increase flexibility using sustained stretches for each major muscle group and static rather than ballistic movements
On a scale of 0 to 10 for level of physical exertion, you want to be working at a 7 to 8
Endurance Vigorous intensity
Resistance Exercise
At least 2 times per week.
Between moderate (5–6) and vigorous (7–8) intensity on a scale of 0 to 10
Flexibility
At least 2 times per week.
Moderate (5–6) intensity on a scale of 0 to 10
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